turmeric — especially its
most active compound, curcumin — has many scientifically proven health
benefits, such as improved heart health and the potential to prevent Alzheimer's
and cancer.
A spice known as
turmeric is probably the most potent nutritional supplement in existence.
Many high-quality
studies have shown that turmeric has great benefits for your body and brain. Many
of these benefits come from its main active ingredient, curcumin.
Read on to find out
what science has to say about turmeric and curcumin and their benefits.
What are turmeric and curcumin?
Turmeric is a spice
that gives curries a yellow color.
It has been used in India
for thousands of years as a spice and herb. Recently, science has begun to
support the traditional claim that turmeric contains compounds with medicinal
properties. (1）。
These compounds are
called curcuminoids. The most important one is curcumin.
Curcumin is the main
active ingredient in turmeric. It has a powerful anti-inflammatory effect and
is a very strong antioxidant.
Here are the top 10
evidence-based health benefits of turmeric and curcumin.
1. Turmeric contains bioactive compounds with medicinal
properties
However, turmeric is
not high in curcumin. Approximately 3% (2) by weight. Most studies of this herb have
used turmeric extract, which contains primarily curcumin, in doses typically
exceeding 1 gram per day.
Using turmeric alone
as a spice in food, it is difficult to reach these levels.
This is why some
people choose to use supplements.
However, curcumin is
difficult to absorb into the bloodstream. In order to experience the full
benefits of curcumin, its bioavailability (the rate at which your body absorbs
a substance) needs to be increased (3).
It helps to consume
black pepper containing piperine. Piperine is a natural substance that
increases the absorption of curcumin by 2,000% (4).
In fact, the best
curcumin supplements contain piperine, which makes them more effective.
Curcumin is also
fat-soluble, which means it breaks down and dissolves in fat or oil. That's why
it might be a good idea to take a curcumin supplement in a high-fat diet.
Summary: turmeric contains curcumin, a substance with
powerful anti-inflammatory and antioxidant properties. Most studies have used
standardized turmeric extracts, including large amounts of curcumin.
2. Curcumin is a natural anti-inflammatory compound
Inflammation is very
important. It helps fight off foreign invaders and plays a role in repairing
damage to the body.
While acute,
short-term inflammation is beneficial, it can be worrisome if it becomes
chronic inflammation and attacks your body's own tissues.
Scientists now believe
that chronic low-level inflammation can play a role in certain health
conditions and diseases. These include (5, 6, 7):
- heart disease
- cancer
- metabolic syndrome
- Alzheimer's disease
- various degenerative states
That's why anything
that can help fight chronic inflammation can be important in preventing and
helping to treat these diseases.
While the topic of
inflammation is multi-layered and may not have a simple answer, the key
takeaway about curcumin is that it is a bioactive substance that fights
inflammation. However, very high doses are required to produce efficacy (8, 9, 10).
Summary: chronic inflammation can lead to some common
health conditions. Curcumin can inhibit many molecules known to play a major
role in inflammation, but its bioavailability needs to be improved.
3. Turmeric can increase the antioxidant capacity of the body
Oxidative damage is
thought to be one of the mechanisms behind aging and many diseases.
It involves free
radicals, molecules with high reactivity of unpaired electrons. Free radicals
tend to react with important organic substances, such as fatty acids, proteins,
or DNA.
The main reason
antioxidants are so beneficial is that they protect your body from free
radicals.
Curcumin is a potent
antioxidant that neutralizes free radicals due to its chemical structure. （11）。
In addition, animal
and cell studies have shown that curcumin may block the action of free radicals
and may stimulate the effects of other antioxidants. Further human clinical
studies are needed to confirm these benefits (12).
Summary: while curcumin has antioxidant effects, more research is
needed to confirm these benefits.
4. Curcumin can promote brain-derived neurotrophic factors
Until scientists had a
better understanding of neurons, it was thought they would not be able to
divide and multiply in early childhood. However, they now know that this is not
the case.
Neurons are able to
form new connections, and in certain areas of the brain they can multiply and
increase in number.
One of the main
drivers of this process is brain-derived neurotrophic factor (bdnf). This is a
gene involved in making proteins responsible for promoting the life of neurons.
The BDNF protein plays
a role in memory and learning, and it is present in areas of the brain
responsible for eating, drinking, and weight (13, 14).
Many common brain
disorders are associated with decreased levels of the BDNF protein, including
depression and Alzheimer's disease. （15, 16）。
Interestingly, animal
studies have found that curcumin may increase levels of BDNF in the brain (17, 18).
By doing so, it may be
effective in delaying or even reversing many brain diseases and age-related
decline in brain function. Still, because these studies were conducted on
animals, it's hard to say what the results mean for humans (19, 20).
It may also help
improve memory and concentration, which seems logical given its impact on BDNF
levels. However, more research is needed to confirm this (21).
Summary: Curcumin raises levels of the brain
hormone BDNF, which increases the growth of new neurons and may help fight
various degenerative processes in the brain.
5. Curcumin may reduce your risk of heart disease
Heart disease is the
leading cause of death in the world (22). Researchers have been studying it for
decades and have a lot of understanding of why it happens. Unsurprisingly,
heart disease is very complex, and various factors can cause it.
Curcumin may help
reverse many of the steps in the heart disease process (23, 24).
Perhaps the main
benefit of curcumin for heart disease is to improve the function of the
endothelium, the lining of blood vessels (25).
Endothelial
dysfunction is the main driver of heart disease. This is when your endothelium
is unable to regulate blood pressure, clotting, and various other factors (26).
Several studies have
shown that curcumin may improve heart health (27, 28). In addition, one study found that it was
as effective as exercise in postmenopausal women (29).
In addition, curcumin
can help reduce inflammation and oxidation (as described above), which can play
a role in heart disease.
In a study of 121
people who underwent coronary artery bypass surgery; researchers assigned them
a placebo or 4 grams of curcumin per day for a few days before and after the
procedure.
The curcumin group had
a 65% lower risk of heart disease in hospitals (30).
Summary: curcumin has beneficial effects on
several factors known to play a role in heart disease. In addition, it is an
anti-inflammatory agent and antioxidant.
6. Turmeric may help prevent cancer
Cancer is a disease
characterized by uncontrolled cell growth. Curcumin supplements appear to
affect many different forms of cancer (31).
Curcumin has been
studied as an herb beneficial to cancer treatment and has been found to affect
the growth and development of cancer. （32）。
Studies have shown
that it can (33, 34):
- causes cancer cells to die
- reduces angiogenesis (growth of
new blood vessels in the tumor)
- reduces metastasis (cancer
spreads)
Whether high doses of
curcumin — preferably, absorption enhancers like piperine — can help treat
human cancer remains to be properly studied.
However, there is
evidence that it can prevent the development of cancer from the outset,
especially from the digestive system, such as colorectal cancer (35).
In a 30-day study of
44 men with colon disease sometimes becoming cancerous, taking 4 grams of
curcumin per day reduced the number of lesions by 40%. （36）。
Summary: curcumin causes some changes at the molecular
level that may help prevent or even treat cancer.
7. Curcumin may help treat Alzheimer's disease
Alzheimer's disease is
the most common form of dementia and can cause up to 70% of dementia cases. （37）。
While treatment has targeted
some of its symptoms, there is currently no cure for Alzheimer's. That is why
it's so important to prevent it from happening in the first place.
There may be good
news, as curcumin has been shown to cross the blood-brain barrier (38).
Inflammation and
oxidative damage are known to play a role in Alzheimer's disease, and curcumin
has beneficial effects on both. （39）。
In addition, a key
feature of Alzheimer's disease is the accumulation of protein tangles called
amyloid plaques. Studies have shown that curcumin can help clear these plaques
(40).
Whether curcumin can
slow or even reverse the progression of Alzheimer's disease in humans is
currently unclear and needs to be studied.
Summary: curcumin can cross the blood-brain barrier and
has been shown to improve the pathological process of Alzheimer's disease.
8. Arthritis patients respond well to curcumin supplements
Arthritis is a common
problem in western countries. There are several different types of arthritis,
most of which involve joint inflammation.
Given that curcumin is
a potent anti-inflammatory compound, it makes sense that it may help treat
arthritis. In fact, some studies have shown an association.
In one study of
patients with rheumatoid arthritis, curcumin was even more effective than
anti-inflammatory drugs (41).
It is possible that
other studies have looked at the effects of curcumin on arthritis and have
noted improvements in various symptoms (42).
Summary: arthritis is a common disease characterized by
joint inflammation. Many studies have shown that curcumin can help treat
arthritis symptoms and, in some cases, is more effective than anti-inflammatory
drugs.
9. Curcumin is good for depression
Curcumin has shown
some promise for treating depression.
In one controlled
trial, 60 patients with depression were randomly divided into three groups (43). One group took Prozac, the other took 1
gram of curcumin, and the third group took Prozac and curcumin.
After 6 weeks, the
improvement in curcumin was similar to Prozac. The group that took Prozac and
curcumin performed best (44).
According to this
small study, curcumin is just as effective as antidepressants.
Depression has also
been linked to lower levels of BDNF and a shrinkage of the hippocampus, a brain
region that plays a role in learning and memory. Curcumin can help raise BDNF
levels and has the potential to reverse some of these changes (45).
There is also some
evidence that curcumin may promote the brain neurotransmitters serotonin and
dopamine (46, 47).
Summary: a study of 60 depressed patients showed that
curcumin was as effective as Prozac in relieving symptoms.
10. Curcumin may help delay aging and fight age-related chronic
diseases
If curcumin can really
help prevent heart disease, cancer, and Alzheimer's, it could also be good for
longevity.
This suggests that
curcumin may have potential as an anti-aging supplement (48).
Given that oxidation
and inflammation are thought to play a role in aging, curcumin may play a role
that goes beyond preventing disease. （49）。
Summary: since curcumin has many positive health
effects, such as its potential to prevent heart disease, Alzheimer's and
cancer, it may contribute to longevity.
Conclusion
turmeric — especially
its most active compound, curcumin — has many scientifically proven health
benefits, such as improved heart health and the potential to prevent Alzheimer's
and cancer.
It is a potent
anti-inflammatory and antioxidant. It may also help improve symptoms of
depression and arthritis.
While these benefits
are possible, they are currently limited due to the limited bioavailability of
curcumins and need more research.